Comparing Nutrients in 1 pound Tomatoes VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Tomatoes	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	29.4% 38.2g	130g per day for Men 19-50 years
Sugars	16.5% 12g	30% 22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.57% 6.2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	37% 14g	38g per day for Men 19-50 years
Protein	7.13% 4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	21% 191μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	111% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.3% 1.22mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	55.2% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cooked Frozen Podded Peas with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Cooked Frozen Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Frozen Podded Peas with Salt:

• 1 lb of Boiled Frozen Podded Peas, drained with Salt contains 1.6 times more Vitamin A, 1.7 times more Vitamin B1, 6.3 times more Vitamin B2, 9.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 1.6 times more Vitamin C and 3.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cooked Frozen Podded Peas with Salt provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Ripe Red Tomatoes as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Cooked Frozen Podded Peas with Salt:

• 1 lb of Boiled Frozen Podded Peas, drained with Salt contains 5.9 times more Calcium, 1.5 times more Copper, 8.9 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 48.2 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cooked Frozen Podded Peas with Salt contain similar levels of Potassium and Water per one pound.
• 1 pound of Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Ripe Red Tomatoes as well as Boiled Frozen Podded Peas, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Podded Peas, drained with Salt contains 2.2 times more Carbohydrate, 1.8 times more Sugars, 2.6 times more Fiber and 4 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Protein
• Both Raw Ripe Red Tomatoes as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.